Getting a pulled muscle in your upper back can be very frustrating. It may only show up when you lift a heavy object, rest awkwardly in bed, or after a full day working at your computer. This area, the upper back or thoracic spine, is core to good posture, shoulder range of motion, and overall functional stability. When one of those muscles pulls or strains, pain with turning your head or reaching overhead can occur.
Fortunately, in most instances, pulled muscle pain in the upper back is entirely treatable at home, and there is no need for concern. We have put together this complete guide to help you identify, treat, and prevent the pain from occurring again. Here is what you need to know to recover from upper back muscle strains.
Pain in the upper back, caused by a pulled muscle and worsened by poor posture
Poor posture is certainly one of the most common reasons for a pulled muscle, which may be causing upper back pain. How many of us have spent upwards of five minutes sitting at a desk, idly staring at a computer screen or hunched over our cell phones? This forward, leaning seating position repeatedly applies pressure to the muscles between the shoulders and down the back.
If the musculature is misaligned, it can lead to some muscles being overstretched while others are tightening up. This can lead to imbalance, which puts stress on the muscles and causes injury. Little things, such as reaching for an item, trigger the knock on pain to the upper back.
Like all strengthening exercises, improving posture can do a lot to relieve strain. Having your shoulders down, chest open, and spine in line will let the muscles of the upper back work properly without being overstressed.
Pulled Muscle Pain in the Upper Back from Heavy Lifting
Incorrect lifting is another common reason for upper back pain due to a pulled muscle. If you‘re lifting something heavy but not using your knees and core correctly, the muscles in your upper back will make up for this.
Raising with twisted motions or jerky motions can cause muscle fibers to be over-pulled and torn microscopically. This can cause the upper back to have throbbing or sharp pulled muscle pain.
Always lift by using your legs, keep the load close to your body, and do not turn your body.
Muscle Injury Pain in the Trapezius Muscle in the Upper Back from a Sports Injury
Runners and athletes are at a greater risk of upper back pulled muscle pain. Sports with repetitive use of the upper body, such as swimming, tennis, weightlifting, and rowing, can lead to overload injury or injury due to poor technique of the supporting muscles of the shoulders and spine.
Upper back sports-related pulled muscle pain has a slow onset. What may begin as slight discomfort in the upper back progresses to pain if ignored. To prevent upper back sports pulled muscle pain from occurring, the recommended approach is to stretch, warm up, and strengthen the muscles that support the upper back.
Upper Back Muscle Strain Symptoms to Be Aware Of
Being familiar with the symptoms associated with pulled muscle pain in the upper back can help to distinguish it from a more serious condition. The symptoms that are commonly present with this type of injury are:
- A sharp or dull ache in between the shoulder blades
- Stiffness or restrictions in the range of motion
- Muscle spasms
- Tenderness with Pressure on the Affected Area
- Pain that increases with movement
Compared to pain in nerve areas, muscle strain usually does not produce numbness or tingling in the arms. If numbness or tingling is experienced, one should be seen.
Pulled Muscle Pain in the Upper Back and Muscle Spasms
Muscle spasms are also typically present with upper back pulled muscle pain. As muscle fibers are damaged, they tend to contract involuntarily as a safeguard. These spasms will often be tense, cramping, or even visibly twitching.
The spasms can also cause additional pain and a limited range of motion. Taking a warm bath, doing some light stretching, and ensuring adequate fluid intake may help to lessen the muscle tension caused by a pulled muscle in the upper back.
Pulled Muscle Pain in the Upper Back: Treatment Options
Most episodes of upper back pain from a pulled muscle seem to settle down well with conservative management. Traditional treatment with R.I.C.E. (rest, ice, compression, and elevation) may be of some help in the first 24 to 48 hours.
- Resting enables the muscle fibers to repair.
- Ice will cause a decrease in inflammation and numb the pain.
- Heat application would be beneficial following the initial phase of treatment to encourage circulation and relaxation.
- Over the counter anti, inflammatories will help.
Soft stretching and returning to activity gradually may also help prevent stiffness and aid recovery.
Pulled Muscle Pain in the Upper Back and Physical Therapy
Physical therapy can also be very helpful in cases of ongoing pulled muscle pain in the upper back. A good therapist can help identify muscle imbalances and suggest exercises to correct them, as well as teach you proper posture and strengthening exercises.
A combination of massage and specific stretches will relieve tension and regain range of motion. A lack of proper rehabilitation can lead to repeated episodes of upper back pulled muscle pain.
Strained muscle pain in the upper back and other cases that require a doctor‘s consultation:
The majority of the cases are mild, but some symptoms should not go untreated. Do not hesitate to seek help if your pulled muscle pain occurs in conjunction with:
- Severe or worsening pain
- Numbness or “pins and needles” sensation in the Arms.
- Chest pain
- Difficulty breathing
- Fever
These symptoms could be due to nerve compression, other problems with the spine, or other illnesses.
Pulled Muscle Pain in the Upper Back During Sleep
Lying: Sleeping positions can also contribute to the muscles in the upper back. A low bed or an uncomfortable pillow might cause some strain on the upper spine.
If lying on your side, it is essential that the cushion supports the pillow and the spine is kept well aligned. If lying on your back, then it is best to use a pillow that supports the natural curvature of the neck. Changing sleep position can often eliminate the recurring pain of a pulled muscle in the upper back.
Pulled Muscle Pain in the Upper Back: Prevention Strategies
The pain associated with this injury can be prevented by focusing on exercises that strengthen the muscles that support posture and shoulder movement. Some useful exercises include rows, shoulder blade squeezes, and core strengthening.
Stretching regularly will help to prevent the buildup of tension and increase flexibility. Standing up to move around for a few minutes every hour is also recommended, as is making sure that your work station is ergonomically set up.
Simple, daily actions like pulling yourself up to an erect position and tightening your core muscles can eliminate possible harm to joints in the future.
Pulled Muscle Pain in the Upper Back and Stress
Stress is a common factor in upper back pulled muscle pain. Feelings of stress cause the shoulder and neck muscles to become tense, which in turn causes more stress to be put on the upper back.
Distress can be managed or alleviated through the use of relaxation techniques, deep breathing exercises, yoga, or meditation.
FAQs About Pulled Muscle Pain in the Upper Back
1. How long does pain from a pulled muscle in the upper back last?
A minor strain may heal in 1 to 2 weeks when appropriate treatment is administered.
2. Can stress be a trigger for upper back pulled muscle pain?
Yes, stress can tighten muscles, increasing the risk of strain.
3. I have pain from pulled muscles in my upper back. Am I okay to exercise?
Light stretching is fine, but avoid any tough working out until the muscle has recovered.
4. Which is better for pulled muscle pain in your upper back, ice or heat?
Ice first, then hot to loosen muscles.
5. Is there a causative link between the ‘poor posture’ and upper back pulling?
Yes. Slouching puts added traction on the upper back muscles.
Conclusion: When pain from a pulled muscle is located in the upper back
A pulled muscle in the upper back can be a real hindrance to everyday life. However, in most cases, pain in the upper back is typically temporary and should clear up quickly. Improper posture, lifting heavy objects, sports injuries, and stress are each likely causes of upper back pain. However, help is available to ease the pain from upper back injuries through the use of stretches, exercise correction, and strengthening exercises.
Paying attention to signs from your body, avoiding overexertion, and developing good movement patterns over the years can help keep your back healthy in the long run. If you continue to have problems or if they get worse, seek medical advice.
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